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Aerobic Exercise and the FITT Principle
Cardiorespiratory fitness best describes the health and function of the heart, lungs, and circulatory system. Cardiorespiratory fitness also describes the lungs’ ability to exchange oxygen and carbon dioxide with the blood, and to transport nutrients and waste products to and from the body’s active tissues. Other terms used and applied in the exercise environment are cardiovascular fitness, aerobic endurance, and aerobic capacity. These terms are synonymous.
Cardiorespiratory exercise has been shown to have many benefits, such as reducing cardiovascular disease by increasing fat utilization and thereby reducing obesity, and reducing and managing hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, ability to perform daily tasks more easily, decreased resting heart rate, body fat stores, anxiety and stress and diabetes management.
A cardiorespiratory program must follow general guidelines to ensure maximum safety and effectiveness. These features are essential for measurable improvements. We call this the FITT principle.
Frequency 3-5 times per week
Intensity 60-90% of the expected MHR
Time Duration 15-60 minutes of aerobic exercise
Types of activities; walking, cycling, running, swimming, skating, cross training, rowing, etc.
FREQUENCY of exercise refers to the number of exercise sessions performed per week. The ACSM (American College of Sports Medicine) recommends 3 to 5 sessions per week to improve cardiorespiratory fitness and to achieve or maintain optimal body fat levels.
Exercise INTENSITY refers to the amount of effort you put into your training session. There are many methods of monitoring exercise intensity, some of which have been standardized and are suitable for application to the general population and to those of varying fitness levels.
Heart Rate (MHR)
Rating of Perceived Exertion (RPE)
The ‘conversation test’ method
Maximum heart rate (MHR) is determined by:
Men 220 – age
Women 226 – age
Therefore, a 34-year-old man would have an MHR of 186 beats per minute (bpm). Exercise intensity is then put into the equation to give an exercise intensity that is specific to your experience, fitness level, abilities and relative to your fitness goals. Those just starting an exercise regimen or who have a low level of fitness may benefit from intensities as low as 50-60% of MHR. Higher intensities up to 90% MHR are best suited to the fittest. As a general guideline, 60-80% of the MHR is sufficient for the average population without contraindications to exercise.
RPE The “Rate of Perceived Exertion” scale takes into account all the factors that influence the intensity of exercise and how we perceive that exercise, including fatigue and environmental conditions. A twenty-point scale has been designed that corresponds to heart rate intensities and allows the participant to determine their perceived exertion. This method teaches us to listen to our bodies instead of zoning out and can be used in conjunction with heart rate.
The “conversation test”: This is an easy method that anyone can use. The conversation test is based on the principle that if you cannot hold a regular conversation while exercising, the intensity of the exercise is too high. However, the intensity should be sufficient to increase core body temperature and promote perspiration.
The exercise TIME is the duration of the exercise and depends on the intensity of the session. The ACSM (American College of Sports Medicine) suggests a minimum of 15 minutes of continuous exercise to obtain any improvement in cardiorespiratory fitness. More deconditioned individuals may require several shorter sessions until they develop a base from which improvements in cardiorespiratory fitness can be made.
Your abilities, interests, available time, equipment, facilities and personal goals determine the TYPE of exercise. The options are endless and can include any movement that uses large muscle groups, is continuous in nature (for a minimum of 15 minutes), and utilizes the aerobic energy system.
When starting an exercise program, it is best to take a conservative approach and start with the suggested minimums, ie 3 times per week for 15-20 minutes at no more than 55-65% MHR.
This intensity should be gradually increased over the coming weeks and months to bring about changes and improvements in cardiorespiratory fitness and endurance.
Fitcorp Asia’s health professionals can design a program specific to your needs and goals, and help you reach your potential in health, mind and body.
Contact us at http://www.fitcorpasia.com or http://www.personaltrainingbangkok.com for more information.
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